Monday 13/04/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon: AMRAP 12 Min
Wall Ball x 8 (9/6)
DU x 20
Power Clean x 8 (70% Clean Max)
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon: AMRAP 12 Min
Wall Ball x 8 (9/6)
DU x 20
Power Clean x 8 (70% Clean Max)
After Party: Double KB Swing x 50
Tuesday 14/04/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon: 3 Rounds
Wall Ball Carry x 400m (9/6)
GTOH x 21/15/9 (50/35)
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight)
MetCon: 3 Rounds
Wall Ball Carry x 400m (9/6)
Power Snatch x 21/15/9 (50/35)
After Party:
Couch Stretch x 2 Min E/L
Wednesday 15/04/15
Pre Drinks: 2 Rounds
Face Pulls x 15
Cook Hip Lift x 12
Straight Arm Pull Down x 8
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10
Met Con: 10 Rounds
Burpee x 15-5
KBS x 10 (28/20)
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con: 10 Rounds
Burpee x 15
KBS x 10
After Party:
Bar Hang x 2 mins
Thursday 16/04/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
EMOM x 5
OHP x 5
Push Press x 4
Push Jerk x 3
Split Jerk x 2
Fitness
Skill:
12 Mins: Kipping Pull up
8 mins: Rope Climb
Met Con: For time
DU x 80
Wall Ball x 60 (9/6)
Dead lift x 40 (80/50)
Pull up x 20
Performance
Skill:
12 Mins: MU
8 Mins: OHS
MetCon: For Time
DU x 80
Wall Ball x 60 (9/6)
Dead Lift x 40 (80/50)
C2B x 20
After Party: Plank Hold x 2 min
Friday 17/04/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm-up: 2 Rounds
Bear Crawl x 20m
Wall Ball Passes x 10
Fitness
Strength:
Clean Pull 6 x 2
Power Clean + Split Jerk 4 x 2 + 1
Met Con: 5 Rounds
Front Squat x 15 (60/40)
Pull up x 15
Performance
Strength:
In 15 Minutes fin Max for
Clean + Hang Clean + Jerk
MetCon: 5 Rounds
OHS x 15 (45/30)
MU x 3
After Party:
Banded GM x 50
Saturday 18/04/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
13:30 – 14:00 Open Gym